20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

Standard
Please follow and like us:

Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. πŸ™‚

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.

Melissa & Jesse

 

Intervals: 15 Rounds of 30/50.

or

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

  1. Overhead Squat
  2. Lunge Kick: Right
  3. Lunge Kick: Left
  4. Temple Tap Abs
  5. Burpee
  6. Elbow Tap Side Plank: Right
  7. Elbow Tap Side Plank: Left
  8. Leg Lift
  9. Hip Lift
  10. Alternating Hip Thrust
  11. Plank Side Tap: Right
  12. Plank Side Tap: Left
  13. Elevated Leg Adduction: Right
  14. Elevated Leg Adduction: Left
  15. Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 1

Over Head Squat: Part 2

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 1

Lunge Kick: Part 2

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 1

Leg Lift: Part 2

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part  2

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 1

Leg Adduction: Part 2

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 2

 

 

17 thoughts on “20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

  1. Anonymous

    Great Job Jesse! You kept me pumped when I wanted to slow down. But man you have some fast high knees πŸ™‚ You guys are the best!!

  2. Jennifer

    Jesse is Funny!!! He’s a great motivator! You can tell Gambit is so used to y’all working out and jumping around, he layed in the same place the whole time.

  3. I repeated this workout today because I so loved it. Jesse’s energy is electric and he’s so funny !! One of my favorites for sure πŸ™‚ have a great weekend u two

  4. Steph

    You two are awesome! This is my first Jesse workout…I’ve only enjoyed his goofy comments about his gorgeous wife in the past! What great energy! Great workout…and fun to hear Melissa giggling behind the camera this time! Thanks for all that you both do to keep us all in shape! Y’all rock ❀️

Leave a Reply

Your email address will not be published.